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Avoid The Hellish Cycle Of Hamstring Injuries With These 3 Stretches

I’m not a professional, but if I was, I’d be a witch doctor specializing in the dark arts of the hamstring.

I write to you a broken man, struck down in my prime by a grade 2 hamstring strain. The fact that I twanged it performing a pretty rudimentary action honestly reveals my fading status, but still, this could’ve been avoided. I know as much because this isn’t my first rodeo. I’ve felt pop —> pain —> pathetic before, and when you’ve done it once, it becomes your lifetime cross to bear.

In my younger days I was a tragic hero like Arjen Robben, but without the speed, skill and technique. I just tore my hamstring a lot. But after a spell in physical therapy learning how not to live my days with the flexibility of a 60-year-old truck driver and with the application of said learnings, I put my posterior thigh muscle problems behind me. 

That is, up until last night, and I blame my own negligence for the breakdown. Don’t be like me, don’t ride your hamstrings like a gravy train or you’ll be taking a one-way ticket to R.I.C.E. City, population you and an ice pack and two months of being a wet blanket.

But don't worry, if you do these three stretches most of the days, you’ll appear in 310 straight games like Brad Friedel. 

3 Hamstring Stretches For Soccer Players

Lying Hamstring Stretch

  1. Lie flat on your back on the ground or on a mat with the legs fully stretched out.
  2. To stretch the right leg, hold the back of the right thigh with both hands, pull the leg up toward the chest and slowly straighten the knee until you start to feel it stretching. Don’t straighten any more than that. 
  3. Hold that point for three to five seconds. 
  4. Repeat ten times. Do this for both legs.

Dynamic Hamstring Stretches

  1. While in a standing position, swing your leg forwards and backwards. Hold onto a stationary object to help maintain your balance. 
  2. Swing as far forward as you comfortably can while aiming to feel a gentle stretching sensation in your hamstrings. Keep your swinging leg straight.
  3. Perform 10 repetitions per side. 

Prone Hamstring Curl

  1. Lie flat face-down on a mat with a towel roll placed above your knee.
  2. Bend the knee, perform that nice, comfortable curl.
  3. Repeat 10 times on each leg.

Stretch your hamstrings. Strengthen your hamstrings. Be kind to your hamstrings. 

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